• Friday, April 12

    Skill:

    Ring Mu’s
    10min EMOM
    Odd: 1-3 mu’s
    Even: 5 high box jumps

    WOD:

    1) hh run

    Rest 3mins

    2) 1000m row

    Rest 3mins

    3) 4mins max cal on assault bike

  • Thursday, April 11

    Strength:

    A)
    EMOM (3 sets) 3mins
    Snatch sots press x 5

    https://catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/

    B)
    EMOM (4 sets) 4mins
    Snatch balance x 2

    * Both these are lightish sets to add to warmup, can be empty barbell or even lighter if need be

    C)
    Snatch

    Every 2mins (6 sets)
    Snatch x 2
    Set 1 70%
    Set 2 75%
    Set 3 80%
    Set 4-6 85%

    WOD:

    7min amrap
    35 Du’s
    9 hspu’s

  • Wednesday, April 10

    Strength:

    Week 2 Widowmaker
    20 rep max back squat

    * add weight to last week but remember there are still 4 weeks remaining

    WOD:

    4 rounds
    15 t2b
    10 Burpees
    5 front rack back step lunges/side 135/95
    400m run

    * 18min cap

    Midline:

    3 x 1min weighted plank
    1min rest between